Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Roundabout”
3 Rounds for time of:
500 m row
20 GHD Sit-ups
10 Ring Dips
Rest 5 minutes, then…
For time:
1000 m Row
20 Toes-to-bar
20 Ring Dips
Option 2:
3 Rounds for time of:
500 m row
20 Ab-mat sit-ups
10 Bar Dips
Rest 5 minutes, then…
For time:
1000 m Row
20 Toes-to-bar
20 Ring Dips
Option 3:
3 Rounds for time of:
500m row
20 Ab-mat sit-ups
10 Box dips
Rest 5 minutes, then…
For time:
1000 m Row
20 Knees to 90
20 Box dips
Post WOD:
Banded front rack stretch. 2 minutes per side.
Endurance & Stamina:
30 min max distance bike
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30 am. Details coming soon.
In House Throwdown coming in November. Details coming soon.
I know this is the wrong day, but a huge shout out to (Hanna’s aunt) Patty Sheek for crushing the mile run and for sprinting past the patio crew at Erica’s during the Country Mile WOD. The 7:30 crew knew Patty when the 200 meter run was a challenge. Today the mile run, tomorrow the Icelandic ultra-marathon with Katya and boot boy Jon Kalus? You rock Patty! 💪🏻 Way to go!
Great job Patty!
Roundabout 27:02 | GHDs (20/15/10), blue+red band bar dips, T2B
They really need to invent a way to draft on the rowers because I was next to Ryan and it would have helped me finish faster! I scaled the GHDs because I felt a bit of tugging in my lower back after the first round. Broke the T2B into 10/5/5 and was happy that I still had that in me after all the rowing. Last set of bar dips was a bit choppy but got it done.
Great work Patty!!! And thanks for sharing Ken as those of us in different classes don’t get to celebrate the accomplishments of others – I hope there was a big PR bell ring after the workout!!
Don’t know Patty, but I love this post! Congrats Patty!
26:40 (push-ups instead of dips)
I wasn’t that excited about the rowing, but I felt stronger than I expected to. My new trick is to stare at the number on the rower for as long as possible (mine was 19) instead of focusing on the screen. That’s also how I run – look down in front of my feet instead of out ahead. Weird, I know, but it takes my mind off of how much I have left!
Anyway, good WOD and fun hanging with the 6:30! Thanks John!
You didn’t look excited this morning so I’m glad things went better than expected for you – great job! Tricks of any kind to get you through a workout are key!
And the tricks are always evolving! Great job today!
24:06 Rx
Roundabout
26:21 with 15 GHD’s
Thanks to Zelus Beer company for stopping by with Electrolyte Beer.
so happy to be back thanks for your support this is what I love about crossfit everyone helping and supporting each other thank you
Roundabout: 28:13 (10 GHD, green band bar dips, K290)
Roundabout: 28:51 Rx
Played with the 5:30pm crew today! Always fun to see some people I don’t get to see as often – and a bonus to have Hanna coach 😬
22:41 rx
Come visit the 7:30 p.m. crew sometime, hopefully on a night when Crazy Mike is there. He actually locked out his elbows on a dip tonight. Bring Tracey with you.
I have had the pleasure of working out with Crazy Mike on the weekends! And yes, I will visit a 7:30 class because I have heard such good things about it 🙂 Feel free to join us at 5:30 am ANYTIME!!